10 Ways To Hack Into Your Happy Brain Chemicals

How you experience life boils down to the chemicals in your brain. Happiness, sadness, anger, anxiety – all can be traced to what’s going on inside your head. In the past decade we’ve come a long way in the science of happiness and have a pretty good idea of what happy looks like in your brain these days. Rather than being in the passenger’s seat of this process, science has proven, without a doubt, that you can take control of your brain and hack into your happy neurochemicals.

Happiness can be found in the seemingly insignificant, mundane things you do every day. These give your brain a boost of feel-good chemicals and keeps them flowing. Your brain is a positive feedback system, meaning that being happy often leads to more happiness. Usually all it takes is a small attitude adjustment to keep your brain feeling good or start it on an upward cycle.

What works for one person may not do anything for another, but there are many little things you can try today to give your brain a more positive slant. So whether you’re depressed, feeling anxious, or have found yourself in one of those crisis freak-out moments, there are simple steps – backed by neuroscience – that you can take right now to start your brain on a more positive path.

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Give or get a hug

A long hug releases the neurotransmitter oxytocin, the bonding hormone, which calms down your amygdala, the fear alarm, and just makes you feel warm and fuzzy.

Get out in the sun

Bright sunlight helps boost the production of serotonin in your brain. Make an effort to get outside on your lunch hour, go for a walk on a sunny day, or take a break and step outside to soak in the sun. Sunlight also improves the release of melatonin, which helps you sleep better at night.

Put your feelings on paper

Studies have shown that linguistic processing of emotions produces less amygdala activity, helping you to feel less distressed. A calmer amygdala means a happier, less anxious you.

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Remember some happy memories

Just thinking about happy times boosts serotonin levels in your brain, according to research. Serotonin is necessary for the highest functioning of your prefrontal cortex, the executive, which controls self-reflection and your emotions, helping it to override old knee-jerk patterns. Try visualizing a joyful time in detail or even better, write it down.

Splash cold water on your face

Seriously. Find a sink, fill your hands with cold water, and rinse your face. Doing this will slow down your heart rate by indirectly stimulating your vagus nerve, which regulates a variety of vital bodily functions including your heartbeat and the muscles used to breathe. The vagus nerve also controls the chemical levels in your digestive system, which greatly affect mood and health.

Smile

It’s a simple thing to do and really does improve your mood. Most people think we smile because we feel happy, but it works the other way too. You can feel happier if you smile. Your face doesn’t just display emotion – it also creates it. Your face isn’t simply a billboard for your internal feelings, it’s an equal partner in the emotional process.

Laugh

Laughing works for the same reasons smiling does. You may feel silly, but opening your mouth and letting out a chuckle or thinking of something funny to make you giggle can make you feel happier. There’s not much difference in your brain between fake and genuine laughter and before you know it, provoked laughing can often lead to the real thing.

Be around other people

If you start to feel your mood slipping go somewhere around other people, like a coffee shop, book store, or break room. You don’t even have to interact with them, just being in the same physical space does the trick. Chatting or chilling with a friend is even more beneficial. If you don’t feel like talking, try doing an activity with a friend where you won’t feel forced to talk. Social interaction causes your brain to secrete oxytocin that supports the serotonin system, giving you get the benefits of both feel good chemicals.

Spend time with a pet

Just stroking your pet or even someone else’s can increase the oxytocin, endorphins, and dopamine in your brain. Several studies have shown that having a pet can reduce depression, encourage healthier habits, and increase feelings of connectedness. One Japanese study determined that playing with a dog with which you have a bond increases oxytocin levels.

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Diaphragm Breathing

Taking long, deep breaths into your tummy slows your heart rate and activates the calm, parasympathetic nervous system. Place your hand on your diaphragm, the center of your stomach a couple of inches below your lungs, and take slow, full breaths. Count to six and make your hand move in and out with each inhale and exhale. After you get the hang of it, you can practice diaphramatic breathing anywhere without using your hand.

Boost Your Gut Bacteria

While no one is happy all the time, staying consistently positive begins in your brain with simple changes in thoughts, behaviors, and emotions. Small steps can help nudge or keep your brain in a more upbeat cycle and literally start bettering your life immediately.

12 Practical Tips To Stay Fit For Christmas

Christmas is approaching fast, and lots of people not only tend to ruin their usual diets, but they also gain a few extra pounds. Based on studies, the majority of people tend to gain additional weight during the holiday season that starts at the Thanksgiving Day and ends with the New Year celebrations. Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.

A lot of individuals out there tend to set aside their fitness routines during the holidays since they believe that they do not have enough time to perform their workouts. And because they feel guilty after the holiday season, most of the gyms and fitness centers are packed with fresh members. Always bear in mind that you can still enjoy the holidays and stay fit at the same time. If you want to stay fit during the holiday season, especially during Christmas and the New Year’s Eve, here are some useful tips that might help you:

1. Eat Before Heading Out

First, it is best that you eat something before heading out to visits, trips or family dinners. By doing so, you will no longer be tempted to eat a lot or overindulge yourself since you have already eaten. Skipping on meals is not a good idea either, because you will only be forced to eat more later.

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2. Select The Treats

Make sure to select the treats that you eat in a wise manner. You should choose something that you can only enjoy during the holiday season and not something that is readily available all the time.

3. Avoid Skipping Meals

Don’t skip meals, especially breakfast! Even though it can be tempting to skip on certain meals, believing that it will make up for the treats you consumed in the previous day, don’t do it because it will only lead to counterproductive results.

4. Drink With Moderation

It is best to regulate your drinking since alcohol, coke or other juices will only add more calories to the ones you already eaten!

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5. Be Active

You should still perform your fitness routine whenever possible and if you can’t do that, simply walk more, park your car some distance away from the store or just use the stairs!

6. Get Out Of The House

Make the holidays a family affair and plan outdoor activities where everyone is involved. Even a snowball fight in the backyard will burn a lot of calories and will keep the children entertained.

7. Don’t Skip Your Strength Workouts

Always remember to perform your strength training in order to maintain that muscle mass you worked hard to get. You might be tempted to use lightweights and just do some cardio, but you can burn just as many calories by lifting weights. And with all of those extra stakes you had on the holiday meals, you might even gain some extra muscle. And this is much better than gaining some extra fat.

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8. Set Realistic Goals

You should set realistic exercise objectives. Aim for at least half an hour per day and you will be very happy when you will achieve that. If you plan one hour or more and not achieve it, you will only end up disappointed.

9. Enjoy Yourself

Also make sure to set realistic diet plans! Trying to restrain yourself totally from some foods will only make you eat more. Feel free to enjoy the treats that you really love, but in small portions.

10. Drink A Lot Of Water

This can satiate your appetite as well as keep you hydrated at all times. And it will also prevent a possible hangover if you overdo it with alcohol.

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11. Eat Less And More Often

Distribute your meals evenly throughout the day, and do not eat everything at once. Instead of having 2 enormous meals, have 5 small ones. Eat your dinner earlier and have a nice walk before going to bed.

12. Prioritize Your Workouts

Try to do them early in the morning while everyone else is still sleeping. This way you will also avoid remarks like “Oh, come on! It’s Christmas…”

So there you go! Twelve simple tips that will help you avoid gaining weight during the winter holidays, but will also allow you to enjoy yourself and have a great time with your loved ones.